Crossfit programming 29th-2nd April

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Crossfit programming March 21st-28th
March 20, 2016
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Crossfit Programming April 4th-11th
April 3, 2016

Crossfit programming 29th-2nd April

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New Cycle has begun. We will be focusing on developing key strengths over the next 3 weeks also on tripling your out put on max effort gymnastic push and pulls.
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Tuesday
Warm up:
600m run
Deadlift 5 x 5
WOD: 9 Minute Amrap
3 Ring dip
6 Pull ups
9 Jump squat
(Sc press ups & Banded pull ups)
 
Wednesday
Warm up:
4 x L-sit holds
Bridge ups.
Strength:
Establishing Max effort Pull ups & Handstand push ups.
Over the next 6 weeks we will be using these strengths to triple your output.
Skills:
Glide Kip Bar Muscle ups
WOD:
21-15-9
Box Jumps
Toes to bar
21-15-9
Wall squats
V-Ups
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Thursday:
Set 1 G-P&P
1 x Max effort gymnastic Pull
1 x Max effort gymnastic Push
10 Mins to find heavy Clean and Jerk.
Set 2 G-P&P
5 x 3 @85% – Every 2 mins
Set 3 G-P&P
WOD
For time:
8-7-5-6-4-3-2-1
Front Squats
Push press
EMOTM 3 Burpees
RX 40/25kg
RX+50/35kg
 
Friday:
Set 1 G-P&P
OH Squats 5 x 5 Across
Set 2 G-P&P
WOD:

Helen 3 rounds for time:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)

Set 3 G-P&P
 
Sat:
10am Class:
Build to a Max effort pull up strict find 1-3 rep max with band or strict.
Push press 8 x 5 Every 2 Mins
WOD
10 press ups
30 Air Squats
10 Press ups
30 Goblet squats
10 press ups
30 Jump squats
10 Press ups
 
11am Class
Power snatch 5 x 5 @ 75%
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
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